Yancy Camp Workout 1630

Run x 5min at easy zone 2 effort

The session:
Run x 2min at zone 4 effort w/middle minute zone 5 effort
Heavy farmer’s carry x 30sec
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
Run x 3min at zone 4 effort w/middle minute zone 5 effort
Heavy farmer’s carry x 30sec
Pull-up x 1 to hand position change x 20 to pull-up x 1 to static hang x 10sec
Rest x 2min
This completes 1 round.
Continue repeating for a total of 4 rounds.

Finish with 15min at zone 2 effort

Row x 150m at max effort followed by 150m at easy zone 2 effort – continue repeating for a total of 2100m
Ski x 150m at max effort followed by 150m at easy zone 2 effort – continue repeating for a total of 2100m
Air Bike x 20cal at max effort followed by 10cal at easy zone 2 effort – continue repeating for a total of 150cals